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Strengthen your muscles with these lifestyle changes

Muscles play an important part in our life. From smiling, and frowning, to walking and dancing and going about your chores, it’s all about muscles.

The muscular system is responsible for the movement of the human body. We can afford to be remiss when we are younger, however, as we grow older we must work towards strengthening our muscles in order to be fit, active, and mobile.Strengthen_muscles_lifestyle_changes_Ensure_Sirimiri

Strong muscles mean an effective immune system and a great immune system is the best defense your body can have. [1] Accumulated muscles and fat mean a weak immune system that leads to illnesses.[2]

[1] https://ensureindia.in/ensure/boosts-immunity

[2] https://indianexpress.com/article/lifestyle/health/muscle-mass-may-help-maintain-a-strong-immunity-system-study-6483622/#:~:text=A%20new%20study%20has%20put,the%20immune%20system%2C%20it%20noted.

How to strengthen muscles in India? I follow CERS, by which I mean;

Clean Eating: What goes inside my body shows on the outside, is the thought that has turned me into a conscious eater. I love all fruits so I always go for the seasonal ones first. I am a little picky about vegetables but try to include as many as I can. I get my protein[1] in the form of Dals and Curd in my smoothies, dips, and salad dressing. Carbs are not the enemy and smart carbs found in Oats, Legumes, Pasta help too. I am slowly beginning to eliminate processed foods and try to eat at home as much as possible. Cooking my own food ensures what goes in and what stays out.

Exercise: Though hitting the gym and lifting weights is my most favorite form of exercise, mixing things up keeps away boredom and keeps up the enthusiasm to exercise. Alternating weight training with cardio, adding yoga to the mix, walking around my apartment block, or back home from the market, carrying my groceries up the stairs, zipping around the house as I dust and clean, are all forms of exercise.

Rest: There was a time when I underestimated the power of rest, though not anymore. Rest helps the body rejuvenate and repair. Rest days are as important for the body and muscles as they are for you. Rest prevents muscle fatigue, reduces the risk of injury, improves stamina, and prepares the body for a successful workout. Rest days don’t mean lying on the couch -instead, I stretch and meditate.

Sleep: A good night’s sleep is extremely important for the body and the muscles. Sleep enhances muscle recovery and healing and helps muscles relax. Tissue repair and muscle growth occur mostly or only during sleep[2]. A good night’s sleep helps improve muscle coordination. No naps during the day can make up for a solid good night’s sleep. So, go get that shut-eye!

Even if I miss out on CERS, my daily intake of Ensure offers me complete and balanced nutrition and helps provide the dual benefits of strength and immunity.


My choice of the Vanilla flavour has a tempting fragrance and is not only delicious but easy to digest too, personally for me. With Ensure, I am sure that I am improving my muscle strength and health to ensure the #StrengthToLiveNonStop.

[1] https://ensureindia.in/ensure/balanced-nutrition

[2] https://www.chicagotribune.com/suburbs/advertising/marketplace/ct-ss-suburbs-four-crucial-ways-that-sleep-helps-the-body-to-heal-20180112dto-story.html

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